Warm up: Gymnastic skill and core work(Kipping/muscle up work)
4-5 set x8reps of:
Advanced- hollow to arch swings
Level 2- kipping swing with hold at top
Level 1- shoulder kip
Midline work: Tabata hollow/arch holds
Strength
EMOM x 5 mins: pull ups x 5reps
rest 3 mins
EMOM x 5 mins dips x 5reps
WOD 21min EMOM:
min 1- 10/10 single arm kb swings
min 2- curb run
min 3- 30 doubles(advanced go for unbroken, scale: 30 singles)
